The secret to getting stronger is to progress with intention. You must challenge your body on a regular, scheduled basis to progressively ask more of it and give it time to adapt and prepare.
Many fitness-goers fall into the trap of using the same workout much too long by doing the same exercises, weights, and repetitions for weeks, months or even years! Problem: No Progress. Results: Little to none.
Others may haphazardly increase weights based on how they feel on a given day (drank a little more coffee?), or occasionally try to “up it” a little or “max out”. Problem: No preparation to adapt. Results: little (missed opportunties) until injury.
The good news is there are several very effective ways to PLAN to get stronger!
Step 1 - Develop a Baseline: Start with weights for the given exercise that you can do flawlessly and easily for 3 sets of 8 repetitions (example, you can choose another sets x rep scheme) knowing you have at least 2-3 more repetitions to spare before technique fails, with 60-90 seconds rest.
If you’re not sure, start really light and do the reps. If it seems you could have done at least 5+ more, try heavier on the next set. Repeat until it feels like 2-3 good reps is all you have left. That’s the answer.
Step 2 - Simple Linear Progression: Do the exercises twice per week (given other factors). Each week try to add the smallest increment in weight (5-10%) and repeat the sets x reps. Continue week by week until you can’t do all the reps perfectly. Another option - keep the weight the same, and add reps, (1-2 per week) until you can’t. Expect 4-6 weeks for a beginner. At this point, it’s time for the next step.
Step 3 - Double Progression: “Double” means changing two variables over a period instead of one. Inevitably, linear progression becomes double progression, since you have to change when progress stops. Start by increasing reps over a 3-week period like below, then increase weight by a small increment (5-10%) and repeat.
Example:
Week 1 — 3 x 8 x 95 lbs (24 totals reps)
Week 2 — 3 x 9 x 95 lbs (27 total reps)
Week 3 — 3 x 10 x 95 lbs (30 total reps)
Week 4 — 3 x 8 x 100 lbs (24 total reps)
Week 5 — 3 x 9 x 100 lbs (27 total reps)
Week 6 — 3 x 10 x 100 lbs (30 total reps)
Step 4 - Intermediate Methods, Periodization: For those who have been training for a few months, volume (repetitions x sets) goes down as intensity (weights) goes up. Choose volume and relative weights based on desired outcomes. Here’s and example, below:
Week 1 — 3 x 8 x 95 lbs (24 totals reps)
Week 2 — 3 x 6 x 100 lbs (27 total reps)
Week 3 — 3 x 4 x 105 lbs (30 total reps)
Week 4 — 3 x 8 x 100 lbs (24 total reps)
Week 5 — 3 x 6 x 105 lbs (27 total reps)
Week 6 — 3 x 4 x 110 lbs (30 total reps)
Cycles are repeated for a period of 6-16 weeks, some recovery (light) weeks inserted every 4-8 weeks, and then the plan may change to heavier loads and lower volume, or the opposite, to cause a different adaptation.
Advanced Methods: Beyond this, types of progression for more advanced trainees like Undulating Periodization, Conjugate, or Block combinations are appropriate. Email or fill out the form at the bottom for more custom info.
Which one is right for you? If you haven’t tried any of this before, start with the simplest (Step 1 and Step 2) and stick with it until you stop making progress (can’t increase). Then move to the next one.
Important Step 0 - Fix Problem Areas: Of course this assumes you can move through your exercises perfectly well. First, address any postural or mobility issues and make sure your technique is perfect. If unsure or something doesn’t feel good, please ask for a quick mobility assessment. Then take 3-6 weeks correcting posture, mobility, and practicing technique.
If you are not sure how to move forward, ask! Commit to not get stagnant, and never compromise safety or technique as you continue to progress with success!